Tuesday night at 6:30pm (Aug 20) , join us for a special class on  hand stands and kipping hand stand push ups. This will really help you for Battle of the Fittest.

1) Clean (full)
5 sets x 2 reps (weight can be increased with each set but not required)

2) Snatch Pulls
3 x 3 reps

3) 10 min AMRAP:
15 kettlebell swings (24/16 kg)
30 double unders

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – 25 minutes of 1 minute on and 30 seconds off
Tri- Bike – 3 x 7 minutes with 3 minute lite spin